AO: ao-the-scrape Q: Biff PAX: Chumz, Caboose, Biff, The Grinch, Beetlejuice, Professor Tide FNGs: None COUNT: 6 INTRODUCTION: All the boring formalities WARMUP: SSH Bear hugs Willie mays hays THE THANG: Mosey to the track, started at the roundabout. Run 100 meters do 25 coupon curls Run 100 meters do Read more…
AO: ao-the-farm Q: Joshua Simonton Gruuel PAX: Git-R-Done, Joshua Simonton Gruuel, Tetanus, Marshal, EV, Mengeldorf, Mop Bucket, Gamer FNGs: None COUNT: 8 INTRODUCTION: 5 Cores, Mission Statement, Credo WARMUP: Side straddles, Willie Mays, Merkins, Squats, Burpees. THE THANG: Keep that Heart Going. Mosey to the hill. Bernie up Mosey Down Read more…
AO: ao-moneypit Q: Ratatouille PAX: Ferdinand the Bull, Cherry Coke, Goose, Mr. Beast, Buick, Vanilla Bean, Scooter, Ratatouille, Fun Run FNGs: None COUNT: 9 INTRODUCTION: Disclaimer 5 core Goose Mission Vanilla Bean Credo Ferdinand the Bull WARMUP: SSH Willie Mayes Hayes Daisy picker Bear hug Big arm circles Calf stretch Read more…
AO: ao-yard Q: Piggyback PAX: Ferdinand the Bull, Mr. Fixit, Goose, Cherry Coke, Mr. Beast, Ratatouille, Piggyback FNGs: None COUNT: 7 INTRODUCTION: Disclaimer stated Mission statement 5 core principles Credo WARMUP: SSH 15 IC Willie Mays Hays 12 IC Big Arm Circles 12 IC Daisy Pickers 12 IC Little Arm Read more…
AO: ao-streakers Q: Szczerbiak PAX: Myrtle, Fun Run, Dirty Dawg, Cadillac, Carolina Lean, Szczerbiak, Vila, Skidder FNGs: None COUNT: 8 INTRODUCTION: YHC along with Fun Run, Skidder, and Myrtle galloped in from the gloom of the pre-run exactly 2 minutes late. Welecom to F3! Disco, Credo, Streakers Credo, 5CP, and Read more…
AO: ao-wilderness Q: Capsize PAX: CurveBall, Jeter, Moon Dolphin, Matt Buren-f3 Cub FNGs: None COUNT: 4 INTRODUCTION: I liked Freebird’s Q so much at About Face that I stole it WARMUP: stretches with Cub. His back is giving him problems so he made it through the stretch and thought better Read more…
AO: ao-the-scrape Q: CurveBall PAX: Manscape, Polar Pop, SIMPLE MAN, Ralph (F3 Forsyth), Beetlejuice, Professor Tide, CurveBall, Spam FNGs: None COUNT: 8 INTRODUCTION: Disclaimer 5 core principles Mission Statement Credo WARMUP: Bear hugs Washing machine Don QUIOTA Big arm circles SHINOOKS SSH Mosey to coupons THE THANG: Doors! 100 deep Read more…
AO: ao-the-crucible Q: Buick PAX: BlueBird, Buick, OneHit, Pacifier, Scooter, Szczerbiak, Vanilla Bean, Flintstone, 0 FNGs: 1 0 COUNT: 8 INTRODUCTION: Disclaimer 5 core Mission Credo – all delivered without flaw by yhc much to his own surprise WARMUP: Bac forward Bac reverse Bear hug At this point yhc had Read more…
AO: ao-the-complex Q: Biff PAX: Biff, Cousin Eddie, Ranga FNGs: None COUNT: 3 INTRODUCTION: Disclaimer Core 5 Creed Mission WARMUP: SSH Willie mays hays Arm circles THE THANG: Grab coupon and go to the tires Tire flips x20 Curls x30 Thrust squats x20 Freddy mercury x30 Run the to the Read more…
AO: ao-red_dawn Q: Freon PAX: Carolina Lean, Mr. Beast, Turnbuckle, FreeBird, Ratatouille FNGs: None COUNT: 6 INTRODUCTION: disclaimer, 5CP, MS, credo WARMUP: side straddle hop, imperial walker, good mornings, calf stretch, THE THANG: 30-15-10 OYO Squat Step up (easy count) Calf raise one leg squat (left/right) (easy count) Side lunge Read more…